The following is a “punch the clock,” workman-mentality training program. The intent is to progressively raise your overall level of strength. It is not designed to make you peak in a particular exercise at a particular moment. I have based the program on Easy Strength by Dan John and Pavel Tsatsouline.
It’s unavoidable that if you stay in the iron game for long, you’re eventually going to get hurt. Although you’ve stayed healthy for years, one bad rep or even a slip or fall outside the gym can leave you with a nagging injury. Every rep, every set, and every workout produces wear and tear on your body. If you’re a hard-training athlete, you’re past the point where you need to worry about exercising for health. You need to make sure your training doesn’t interfere with your health.